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HUNT 245 > Lecture 4 - Supplements > Flashcards

Lecture 4 - Supplements Flashcards

1
Q

are protein fortified foods the same as protein supplements

A

no

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2
Q

what is a supplement

A

” a food, food component, nutrient, or non-food compound that is purposefully ingested in addition to the habitually consumed diet with the aim of achieving a specific health and/or performance benefit”

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3
Q

what is the easiest way to tell the difference between a protein supplement and a protein fortified food

A

if protein is the first ingredient then it is most likely a protein supplement

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4
Q

what website is a great source of information on the reliability of supplements

A

australian institute of sport

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5
Q

what does WADA stand for

A

world anti doping agency

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6
Q

in the world anti doping agency the principle of strict liability is applied in ……

A

applied in situations where urine / blood samples collected from an athlete have adverse results

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7
Q

who takes responsibility to for failing a drug test

A

the athlete takes full responsibility

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8
Q

why is it important to record everything you recommend as a nutritionist

A

because if an athletes fails a drug test you will be questioned on what you have told them to take, these must fit within the guidelines

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9
Q

are NZ supplements contaminated

A

research has found a couple to be contaminated

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10
Q

overseas, research found what % of supplements to be contaminated from non steroid companies

A

10-20%

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11
Q

why would some companies be tempted to contaminate their supplements with steroids

A

because anabolic steroids increase muscle mass so may lead people to think the supplement is working and they repurchase it

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12
Q

what is the food first approach

A

“where practically possible, nutrient provision should come from whole foods and drinks rather from isolated food components or dietary supplements”

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13
Q

what is the triangle of the ideal diet

A

supplements smallest triangle at the top

sports nutrition in the middle

healthy diet the biggest part at the bottom

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14
Q

what are some potential reasons for supplement use

A
  • some nutrients are difficult to obtain from food without excessive intakes
  • difficult to determine the exact amounts of some nutrients
  • some essential nutrients are only available in foods that athletes won’t eat
  • may be required in high dosages
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15
Q

creatine is a molecule that is produced in ……

A

produced in the body from amino acids

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16
Q

creatine stores high energy phosphate groups in the form of

A

phosphocreatine

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17
Q

creatine is found in some animal based and is most prevalent in….

A

meat and fish

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18
Q

pathway for ATP resynthesis depends on …

A

intensity

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19
Q

creatine plays a large role in …….. exercise

A

high intensity

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20
Q

how does the phosphocreatine pathway resynthesise

A

energy released by the breakdown of high energy phosphate bond which can be used to form ATP from ADP and Pi

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21
Q

in the hierarchy of evidence, which is the best

A

systematic reviews

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22
Q

what classification system is used by the Australian Institute of Sport

A

A, B, C, D classification

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23
Q

what does A mean in the australian institute of sport

A

strong evidence

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24
Q

what does B mean in the australian institute of sport

A

emerging evidence, needs more research

25
Q

what does C mean in the australian institute of sport

A

no supportive evidence

26
Q

what does D mean in the australian institute of sport

A

banned / high risk

27
Q

what are some potenital benefits to creatine supplementation

A
  • increased muscle mass and strength adaptations during training
  • enhanced glycogen synthesis
  • increased anaerobic threshold
28
Q

there is increased protein synthesis with what compared to what in eggs

A

increased protein synthesis in a whole egg compared to a egg white

29
Q

costs that should be considered to supplementation

A
  • costs / finances
  • negative effects
  • displacement of other nutrients
  • availability
  • beliefs
  • past experience
  • baseline diet
30
Q

what are sports drinks designed to deliver

A

deliver a balanced amount of carbohydrate and fluid to allow an athlete to simultaneously rehydrate and refuel during and after exercise.

31
Q

what is the composition which provides rapid delivery of fluid and fuel and maximises gastric tolerance and palatability is within the range in sports drinks

A

4–8% (4–8 g/100 ml) carbohydrate and 23–69 mg/100 mL (10–30 mmol/L) sodium

32
Q

what groups are sports drinks (AIS)

A

group A

33
Q

what groups are sports gels (AIS)

A

group A

34
Q

what groups are sports bars (AIS)

A

group A

35
Q

what group are isolated protein powders (AIS)

A

group A

36
Q

what is a sports gel

A

a highly concentrated source of carbohydrate (65–70% or 65–75 g/100 ml) in a form (“honey consistency”) that is easily consumed and quickly digested.

37
Q

potential negative effects of (over) consumption of sports drinks and carbohydrate gels

A
  • Unnecessary expense
  • Unnecessary energy intake
  • Dental erosion
  • Gut discomfort
  • Interference with opportunities for training adaptation
38
Q

the potential negative effects of consuming protein supplements

A
  • Unnecessary expense
  • Effect on overall nutrient intake and nutrition goals
  • Unnecessary and harmful ingredients
  • Allergy risk
39
Q

what is a sports bar

A

Sports or energy bars provide a compact and portable source of carbohydrate that can be easily consumed before or during exercise to contribute to carbohydrate intake targets

40
Q

what are the four questions that are asked before considering a supplement product

A

is it proven to improve energy, health or recovery in your sport

is it lacking in sufficient quantities in real food ?

is the product allowed in your sport ?

is there a tested product ?

41
Q

if you answer no to any of the questions in the supplement decision tree what should you do

A

save your money

42
Q

what does >45 kcal/kg FFM/d

A

weight gain

43
Q

what is the optimal energy availability

A

45 kcal/kg FFM/d

44
Q

what does 30 kcal/kg FFM/d indicate

A

energy deficiency

45
Q

what does 20 kcal/kg FFM/d indicate

A

moderate energy deficiency

46
Q

what does 10 kcal/kg FFM/d indicate

A

severe energy deficiency

47
Q

low energy availability causes increases in what hormone

A

cortisol

48
Q

low energy availability decreased the pulse frequency of what hormone

A

luteinising hormone

49
Q

low energy availability causes what to happen to IGF-1 levels

A

decrease

50
Q

why does the recovery of menstrual status from RED’s take a long time

A

because it involves the increase of reproductive hormones

51
Q

what days is oestrogen high and what phase is this

A

late follicular phase

leading up to ovulation

around days 10-12 ish

52
Q

what phase is there an increase in progesterone

A

mid luteal phase

53
Q

when is there an increase in luteinising hormone

A

the start of the ovulatory phase

54
Q

what % of elite female athletes are eumenorrheic

A

67-91%

55
Q

High intensity exercise can result in a what fold increase in the rate of ATP production compared to that at rest (Newsholme et al., 1983)

A

1,000 fold

56
Q

how many supplements were found to be contaminated in NZ

A

6

57
Q

overseas, research found what % of supplements to be contaminated from steroid companies

A

21% contaminated

58
Q

what is the risk of contamination in non tested sports supplements according to informed sport

A

1 in 4

59
Q

Cox et al, 2002 used 12 elite female players having 5g a day 4 times a day for 6 days of creatine (what were the changes to sprint test, agility racing test, agility kick drill test)

A

sprint test = increase

agility racing test = increase

agility kick drill test = no change

HUNT 245 (13 decks)

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